Atasha Muhlach's Exact Exercise Routine to Achieve Her Six-Pack Abs

“A true ‘show-and-go’ masterpiece” is how Arnold describes Atasha’s fitness ethics, as she entered her journey with the aim to “go beyond being just a fitness enthusiast and train like a purist, building a body that is as functional as it is aesthetic.”

The goal Atasha set for herself was to redefine her limits by building a show-stopping physique, and the results speak for themselves. Apart from shredded shoulders and sculpted glutes, her “competition-level” six-pack abs are a clear statement of discipline. To achieve them, Arnold explains that they employed just three workouts targeting specific parts of the midsection.

While these workouts can be done at home or in the gym, they are best performed under the guidance of a professional trainer to ensure proper form.

Read on for the exact workouts Atasha did to achieve her killer abs.

Kneeling cable crunches focus on a deep stretch and a hard squeeze. “This exercise was instrumental in developing a dense, three-dimensional abdominal appearance that stayed visible without flexing,” Arnold explained.

It trains most, if not all, of the abdominal muscles—including the rectus abdominis, the vertical muscle commonly known as the six-pack, and the obliques, the outermost abdominal muscles. The exercise is also customizable, so you can work at your own pace and gradually increase the load and resistance as you grow stronger.

An effective bodyweight exercise, hanging knee raises offer great benefits for strength and fitness. It’s a comprehensive movement that targets the entire core and abdominal region. It also promotes core stability and improves hand and forearm strength.

To sculpt the obliques and serratus, Arnold had Atasha add twists “once the technique was perfected,” allowing for a greater focus on midsection detailing.

Atasha finishes her ab routine with the lying crunch burnout, which is often used to maximize muscle engagement. Although it is a high-repetition workout, it still requires slow and controlled movement. This classic core exercise works exclusively on the abs, making it particularly helpful for achieving a six-pack.

In terms of repetitions, Arnold explained, “To drive massive stimulation, we finished workouts with high-rep crunches, starting at 100 and progressing to 300 reps to push muscle endurance.”

Achieving your fitness goals is not only linked to consistency in the gym, but to your overall lifestyle, as it requires a holistic approach. Applying necessary changes outside of working out reflects true commitment to your vision. “Training is just one piece of the puzzle,” Arnold tells Preview. “The cornerstone of success is a structured nutrition plan that provides the necessary energy to perform. Furthermore, eliminating negative habits like procrastination is crucial for peak performance.”

Arnold continues, “Most importantly, proper rest is non-negotiable.” He highlights that sleep is “essential to maximize your efforts” because that’s when muscle recovery and growth happen.

“If you have the genuine desire to perform, you’ll find that you are building a body and a strong mind, not just working toward a superficial goal,” he concludes. “Focus on that inner fire, and the results will last you a lifetime.”